I have an oh-so-slight tickle in the throat, but this COULD be due to very dry air. I hope.
Workout notes: I was up way too late last night due to the basketball game…more on “too late” later.
But I went in with the idea of getting a reduced workout and I almost got all of it.
Weights: 4 sets of 10 pull-ups, with 2 sets of 5 in between other exercises. Rotator cuff recoveries.
3 sets of 10: machine rows, machine lat pull downs (110 rows, 130 pull downs, wide grip)
rotator cuff (dumbbells) and two rapid sets of 10 x 40 dumbbell military presses, 2 sets of 10 x 135 incline bench presses
shoulders got fatigued due to little rest between sets.
10 x 90 machine military (90 each arm), 10 x 65 dumbbell bench presses.
Then running: 21:05 2 mile treadmill warm up.
5K on the track (25 laps, middle lane) 8:54, 8:52, 8:37 (26:25) 1:05 for 27:30.
Yes, not much sleep, and yes, after lifting. But this was work….though not race effort. Am I coming down with something? Damn throat tickle…but it is cold and dry.
Speaking of last night Yes, I talked about it here.
Let’s just say that we are getting a mixture of sympathy and scorn from Illinois State fans:
The rivalry has really taken a hit with the poor play of Bradley. I kind of feel bad for them in a way. It wasn’t long ago that I would make the trek over to Peoria for an ISU-Bradley game and you could just feel the buzz in downtown Peoria hours before the game started. That was the event of the week. The show.
Last night’s abysmal attendance for ISU-Bradley matchup in Peoria shows just how bad it is in River City.
It wasn’t long ago when these games were extremely intense hard-fought, in the spotlight, and mattered. Here’s hoping for a return of the intensity and anxiety that always was present when we played our rivals from up the road.
My general thoughts as a spectator at the game:
• 8PM games on a weeknight does not bring out the geriatric crowd – finishes past bedtime
• Carver was dead. I am wondering if a few of the Bradley alums/fans “passed away” last game at the arena and Bradley just left them in the seats to look better for the TV game
• This was the worst game atmosphere of the 10 years I have been going.
• I sat by the Bradley student sports casters, I could hear court sneaker squeaks way up there. I have not heard that since the world vision tourney at RA
• Bradley MBB is in dire shape.
• Bradley did not play with any competitive emotion or any competitive fire. This team is downtrodden and beaten. I would say the coach is definitely gone.
• Kaboom was not worth the money spent. He has boats tied to his ankles so that limits his movement. His head looks like a card board box with some carpeting on it…..just terrible.
• I liked QuickChange.
What I did not like from the game:
• The entire Bradley environment did not show up for this, the fans/team/students/AD
• In the end, this game was a huge let down. This was not a rivalry game, it was just a clubbing. BU is a shitbag team, the environment was shitbag, the weather was shitbag, it was a shitbag game, the smell otw to Carver from Bartonville was shitbag, and now I need to change my shitbag because it is full of BU.
Workout notes: weights went fine, the run was a mental struggle.
pull ups: 5 sets of 10 (ok), rotator cuff
bench: 10 x 135, 6 x 170, 5 x 170 (rotator cuff)
incline: 10 x 135
military: 3 sets of 10 x 40 dumbbell, standing.
machine stuff: 3 sets of 10 x 110 row
machine stuff: 3 sets of 10 x 130 pull down (wide grip)
machine: 10 x 90 (each arm) military
But I was surprisingly tired and thought my run would be iffy.
Still: it all went well for the first 12 of “start at 5.5, incline 0.5, up by 0.1 mph every 4 minutes” then at 49:33, I was at mile 5 and dialed it back..walked for 30-40 seconds at 5.3 and then got back up to 59:44 (mile 6) and walked .25 cool down miles.
But I was tired when I finished; was it the dinner last night?
During the day: grading marathon, and wondering about an a math problem that is bedeviling me.
Now: watching Wichita play Southern Illinois; lots of empty seats but an entertaining game.
No, it isn’t quite the Film/Book “Thinner” but when my wife travels for several weeks at a time, I lose weight.
Today, I weighed in at 181.5 (with shoes and workout clothes, after breakfast) before my workout and 175.5 afterward. The latter is the lightest I’ve ever recorded as an adult, though, to be fair, I probably would have weighed a bit less than that at some of my 24 hour/100 mile events, had I weighed toward the end of the event.
As far as the workout: I started a bit earlier and so went to the Riverplex.
Weights: pull ups (5 sets of 10: strong), rotator cuff recoveries.
bench: 10 x 135, 185 x 1 (easy), 170 x 5 (hard ?) 155 x 8 (pitiful) (rotator cuff)
super set of military, pull downs, rows on the machine. 3 sets of 10 each: military was with 40 pound dumbbells (standing), 137.5 for pull downs, 1 45 pound plate for the rows.
Then treadmill: 0.5 incline, then 5.5 increasing every 4 minutes; finally caught 10 mpm pace at 45 minutes and made it to 52 minutes before dropping and recovering. 58:55 for 6, 6.13 total; walked to 6.21. Then did 7 laps on the track to get to 7 miles total.
I admit that it felt good; physically I am feeling better than I have in a while, and I really didn’t didn’t feel that bad over the past couple of months. I just feel especially good right now, at least physically.
Don’t get me wrong; my athletic performances aren’t really good, but they aren’t that bad by my recent standards. I think that I might have found the right “mix” of workouts (3 swims, 4 runs/walks, 3 lifting sessions, and PT) that keep me peppy but not run down. I suppose it doesn’t hurt that I am especially enjoying teaching too.
Workout notes running: 2 mile warm up in 20:36 (treadmill)
1 mile (middle lane, as opposed to the inner lane I used last year): 7:46 (1:58/1:55/1:55/1:56)
1 mile walk (slow)
2 mile treadmill (20:50)
Weights: pull ups (5 sets of 10, easy?) hip hikes, Achilles, rotator cuff rests
bench press/military press super set: bench (dumbbells) 10 x 65, 8 x 70, 8 x 70, military (dumbbell) 12 x 50 seated, supported, 2 sets of 10 x 40 standing
super set rows/pull downs: 3 sets of 10 each (110 rows, 130 pull downs, wide grip, “other machines”)
Though I thought that I felt tired going in, I felt pretty good afterward.
The run: hard enough to make me cough later (for 1-2 hours after), but not hard enough to cause pain in my teeth.
I’ve coughed after really hard runs (usually 1 mile or less; sometimes after a hard 5K when it was a 20 minute effort for me) almost all of my life..it has never been serious.
Taking it for granted
One thing about teaching the basics of a subject like topology: it reminds me of how much I take for granted when I do my own research. Yeah, I’ve worked out all of the nuances, but for many of them, it was 25-30 years ago!
As I’ve gotten older, I’ve had to adjust my workouts.
I wanted to cut down on my workout time and still do a lifting session and a running session.
So: lifting (less rest between sets)
pull ups: 5 sets of 10 (adjusted the grip after rep 8 of the final set); hip hikes, Achilles
incline press: 10 x 140, 10 x 140, 7 x 140 (gave up on the final set) (rotator cuff)
standing military (dumbbell) 3 sets of 10 with 40
pull downs/row super set (machines); 3 sets of 10 x 130 pull down (wide grip), 3 sets of 10 x 110 row.
Then I tried to run…lasted less than 1 minute on the treadmill, and not even one straight away on the track. I just felt …tired.
I almost gave up, but I sat and rested…and the period of my rest was almost exactly the duration of time I saved by taking shorter rests between sets.
Then I did 6 miles on the treadmill; 5.3 mph then upped it every 4 minutes up until 52 where I had to pare it back a bit. (at 6.5 mph) I got to 6 miles in 1:00:30 and then walked for .2 miles. It was fine.
I find that sometimes I need to recover between hard efforts.
My maintenance training continues; I don’t feel as if I am ready to push toward any athletic goal as yet.
pull ups: 3 sets of 10 with rotator cuff (pulley exercises)
bench press: weak. 10 x 135, 1 x 185, 5 x 170, 8 x 160 (rotator cuff: dumbbells)
military press: 2 sets of 12 x 50 seated, supported, with
pull ups: 2 more sets of 10 (ok)
military press: 10 x 40 standing
pull downs: 1 set of 10 x 150 narrow, 2 sets of 10 x 130 wide.
rows: (machine) 3 sets of 10 x 110
military press: 10 x 80 machine (deliberate)
I felt ok. Then to the treadmill:
running: 5 x 4 minutes (0.5 incline) 5.5-6-7-8-9 to 20 minutes (21:10 2 miles) then 6.7 for 10 minutes (3 miles in 29:5x) then 6.8 for .5, 6.9, 7 for the last .25
4 miles in 38:36. Then I walked to 4.25 miles on the treadmill, went off to walk .75 on the track (outer lane) and wanted to quit.
So I went back on the treadmill and walked 1 more mile in 15:08, going up in incline 1-2-3-4-5 and stayed at 5 for .5 miles.
I felt good upon finishing.
My mood drops at times like these; at least all of my classes are inside my office building.
weights plus 6 mile run (59:20) I did the “0.5 elevation, start at 5.5 mph and increase every 4 minutes” thing until 48 minutes; then onto 5 miles (49:30) and then I backed off a little.
This came after weights:
rotator cuff mixed in
pull ups: 2 sets of 5 followed by 4 sets of 10
bench (weak) 10 x 135, 6 x 170, 4 x 170
military (dumbbell) 12 x 50 seated, supported, 2 sets of 10 x 40 standing
pull downs: 3 sets of 7 x 160 traditional, 7 x 100 low
rows: 3 sets of 10 x 110 (machine), rests were 2 sets of 10 x 90 military presses.
Fun and things
The article headline says “Scientists Say Moms With Bigger Butts May Give Birth To Smarter Kids”. What it really means is that certain types of fat from mothers end up in the breast milk and that is helpful. So, this article is mostly entertainment but what the heck: I love the photo.
Now on a more serious note: there is some research out there that indicates that, while moderate running might help extend longevity, long hard running might not:
“Long-term excessive exercise may be associated with coronary artery calcification, diastolic dysfunction and large artery wall stiffening,” wrote lead study author Dr. Peter Schnohr of Copenhagen’s Frederiksberg Hospital and his colleagues.
“To our knowledge, there has been no study of the longevity of marathon, half-marathon or triathlon participants, but such studies would clearly be informative.”
The researchers based their findings on data from the Copenhagen Heart Study, and followed 1,098 healthy joggers and 3,950 nonjoggers for about 12 years. By the end of the study, 28 of the joggers and 128 of the nonjoggers had died.
“Although joggers as a group appear to live longer than sedentary nonjoggers, light joggers and moderate joggers have lower mortality rates than sedentary nonjoggers,” the authors wrote.
However, strenuous joggers – people who ran faster than 7 mph for more than four hours a week; or who ran faster than 7 mph for more than 2.5 hours a week with a frequency of more than three times a week – had a mortality rate that “is not statistically different from that of the sedentary group,” the authors wrote.
The study is by no means the last word in the matter – the researchers themselves say the subject needs further investigation – but it may come as welcome news to those easygoing joggers who prefer shuffling along at modest speeds.
Note: 7 mph is 8:34 mpm. Note: I rarely run that fast for more than 25-30 minutes a week, and the bulk of my running is slower than 6 mph (10 minutes per mile). I do try to prepare for one marathon a year (mostly walking) and most of my training for that is walking at 14-15 mph (4-4.2 mph).
So almost none of this applies to me. I can see why years of banging out high mileage at high intensity might wear one down though; I know that I no longer have it in me to train the way that I once did. And I was never “good”.
Today, I switched it up by running first then lifting.
Running: 1.1 miles on the treadmill; stopped for a lose shoe.
Then 8 x 400 (middle lane) with 200 jog plus 200 run: 8:57/9:02/9:09/0:58 28:07 for 5K; 27:08 for 3 miles
pull ups (rotator cuff and weightless squats): 4 sets of 10, 2 sets of 5
military press (standing dumbbell) 3 x 10 with 40’s, rotator cuff
incline press: 8, 9, 8 with 135, mixed with pull downs (3 sets of 7 x 160 traditional, 7 x 90-100 low.
That was enough for the day.
Back to getting ready for class.
We’ve had quite a bit of it…and it is heavy, slushy and sloppy. Shoveling: have to take it in short bits; this stuff weighs a ton. It isn’t that cold outside though.
Workout: went to the gym; lifted, ran, walked.
Lifting: 5 sets of 10 pull ups (ok); rotator cuff.
bench press: 10 x 135, 1 x 185, 5 x 170, 7 x 160 (sub par) rotator cuff rests
military press (dumbbells): 2 sets of 12 x 50 seated, supported, 2 sets of 10 x 40 standing. Hip hikes and Achilles,
pull downs: 3 sets of (7 x 160 traditional, 7 x 100 low)
rows: 3 sets of 10 x 110 (other machine).
Running: slow 2 miles (5.5 for 3 minutes, increased the speed every 3 minutes, 0.5 incline)
20:40 for 2, then 17:42 for 2. I used 6.7 from 20:00 to 25:00, 6.8 from 25:00 to 3 miles (29:30), 6.9 to 3.5 and 7.0 to 4 (38:12)
Then 2 mile walk in 27:10; started at 3.8 mph and upped the speed every 2 minutes.
Then home to shovel snow; I was ready for lunch.
Yesterday, I was scratching my head at an elementary problem in a graduate algebra text. I had forgotten something basic…and I am embarrassed. :-)
I did workout this morning:
Weights: 5 sets of 10 pull ups (not that bad…rotator cuff)
military press: dumbbells: 2 sets of 12 x 50 seated, supported, 10 x 40 standing.
incline press: 10 x 140 (difficult), 6 x 135 (exhausted)
machine chest press: 10 x 70 (each arm)
Then I ran 4 miles on the track (middle lane) 36:57. 9:21, 9:07, 9:13, 9:15, then 2 miles hill on the treadmill in 21:20. 0.5-1-2 (2 minutes each) repeated 3 times, then kept it on 2 the rest of the way. Foot: ok; some noticeable twinges on the track.
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